12 Common Types of Body-Focused Repetitive Behaviors (BFRBs) and How to Recognize Them — Includes Free Printable Guide

You’re Not Alone — Why This Post Might Be Just What You Needed

Have you ever found yourself biting your nails during a stressful moment or picking at your skin without even realizing it? You’re not the only one!

Body-Focused Repetitive Behaviors (BFRBs) are more common than you might think. But they’re also often misunderstood, even by the people who experience them. If you’ve ever wondered why these behaviors happen, what they really mean, and how to start understanding them, you’re in the right place.

In this post, we’re going to break down the different types of BFRBs—sharing clear explanations, real-life examples, and gentle reflection questions to help you recognize your patterns. And if it feels helpful, there’s a free printable version of this list you can download and keep as a supportive resource.

What Are BFRBs and Why Do They Happen?

BFRBs aren’t just "bad habits" or quirks—they’re complex behaviors that often serve a deeper purpose. Whether it’s soothing stress, coping with uncomfortable emotions, or simply happening on autopilot, these behaviors tend to offer temporary relief, even if they leave frustration or shame behind.

The first step toward change is understanding what these behaviors are and why they show up. Knowledge brings clarity, and with clarity comes compassion.

Let’s Break It Down: The 12 Types of BFRBs

Understanding the different types of Body-Focused Repetitive Behaviors (BFRBs) can be a powerful first step toward change. Each type has its own patterns and emotional drivers. Below, you’ll find the 12 most recognized types of BFRBs, each explained in a way that helps you connect, reflect, and begin to recognize your own patterns.

After each description, you'll find a gentle reflection question to help deepen your awareness.

Below, you’ll find 12 types of Body-Focused Repetitive Behaviors (BFRBs) explained in a way that’s easy to understand and connect with. After each description, there’s a reflection question to help you consider whether this might be part of your own experience.

1. Dermatillomania (Skin Picking)

What it is: Dermatillomania, also known as excoriation disorder or skin picking disorder, involves the recurrent urge to pick at one’s own skin. This might look like picking at blemishes, scabs, dry skin, or perceived imperfections, often to the point of causing damage like sores, bleeding, or scarring. For many people, this behavior becomes a way to manage feelings of anxiety, boredom, or stress. Sometimes it’s about trying to “fix” something that feels wrong on the skin. Other times, it can happen almost automatically, without much conscious thought at all.

Real-life example: You’re sitting down to relax after a long day, scrolling on your phone. Without realizing it, your fingers start to scan your arms or face for any rough patches, and before you know it, you’ve picked at the same spot over and over.

Reflection: Do you notice the urge to pick when you’re feeling anxious, bored, or under pressure?

2. Trichotillomania (Hair Pulling)

What it is: Trichotillomania, or hair-pulling disorder, is characterized by the repeated pulling out of hair from the scalp, eyebrows, eyelashes, or other areas of the body. This behavior can lead to noticeable hair loss and can be incredibly distressing for those experiencing it. Pulling may be triggered by anxiety, stress, boredom, or even periods of deep focus. Some people describe a feeling of tension before pulling and relief afterward. Like other BFRBs, hair pulling can be conscious or unconscious.

Real-life example: While reading a book or studying, you catch yourself twirling your hair. At first, it feels soothing, but then you realize you’ve been pulling out strands without noticing.

Reflection: Is there a time of day, specific environment, or emotional state where you notice this urge is stronger?

3. Onychophagia (Nail Biting)

What it is: Onychophagia refers to the habitual biting or chewing of fingernails. While nail biting might seem like just a common nervous habit, it can become distressing when it leads to soreness, bleeding, or infections around the nail bed. For many, this behavior acts as a way to soothe anxiety, fill idle time, or cope with stress, sometimes without even realizing it’s happening.

Real-life example: You’re stuck in traffic, tapping your fingers on the steering wheel, and before you know it, you’re biting your nails, barely aware that you’re doing it.

Reflection: Reflection: Do you find yourself biting your nails more often during stressful situations or when you're feeling restless?

4. Onychotillomania (Nail Picking/Pulling)

What it is: Onychotillomania involves picking at or pulling off the nails or cuticles, often to the point of causing physical damage. This behavior might include removing hangnails, peeling layers of the nail, or pulling at cuticles repeatedly. It can be triggered by anxiety, frustration, or simply the sensation of roughness or imperfection on the nails.

Real-life example: While watching TV, you feel the edge of a nail that isn’t perfectly smooth and begin picking at it, eventually causing it to bleed.

Reflection: Do you feel an urge to pick at your nails or cuticles when you're tense, bored, or need to focus your hands on something?

5. Morsicatio Buccarum (Cheek Biting)

What it is: Morsicatio Buccarum involves the repeated biting, chewing, or sucking on the inside of the cheek. This behavior might happen consciously or unconsciously, often during moments of deep thought, concentration, or stress. For some, it starts as a way to manage nervous energy. Over time, it can lead to soreness, raw patches, or thickened areas inside the mouth from repeated biting.

Real-life example: You’re in a long meeting, listening intently, and you catch yourself chewing on the inside of your cheek without even realizing when you started.

Reflection: Have you noticed this happening when you’re trying to focus or when you’re feeling anxious?

6. Morsicatio Labiorum (Lip Biting)

What it is: Morsicatio Labiorum is the habitual biting or chewing of the lips. This can involve gently nibbling at the skin or, in some cases, biting hard enough to cause discomfort or bleeding. It often serves as a self-soothing mechanism, especially during stressful moments, emotional conversations, or times of boredom.

Real-life example: You’re waiting for an important phone call, and without noticing, you’re biting at the skin of your lower lip.

Reflection: Do you find yourself biting your lips when you’re feeling nervous, unsure, or while concentrating on something challenging?

7. Morsicatio Linguarum (Tongue Chewing)

What it is: Morsicatio Linguarum refers to the repetitive chewing or biting of the tongue, particularly along the sides. Like other forms of oral-focused BFRBs, this behavior can happen consciously or without much awareness. The sensation may provide temporary comfort, but it can lead to soreness, irritation, or damage to the tongue tissue.

Real-life example: Deep in thought, you realize your tongue feels sore—only then do you become aware that you’ve been chewing on the side of it.

Reflection: Does this tend to happen during moments of concentration, worry, or when your mind is wandering?

8. Dermatophagia (Skin Biting)

What it is: Dermatophagia is characterized by the compulsive biting of the skin, most commonly around the fingers, knuckles, or hands. For some, this might mean gently nibbling, while for others, it can lead to more intense biting that breaks the skin. This behavior often offers a momentary sense of relief, especially during times of stress or overstimulation.

Real-life example: While working through a stressful assignment, you notice yourself chewing on the side of your thumb without even thinking about it.

Reflection: Do you find yourself biting at your skin when you’re overwhelmed, restless, or feeling emotionally stuck?

9. Rhinotillexomania (Nose Picking)

What it is: Rhinotillexomania involves the compulsive picking of the nose, often to the point of irritation, nosebleeds, or even infections. While occasional nose-picking is common, when it becomes repetitive and harmful, it falls under the category of BFRBs. This behavior may provide a momentary sense of relief or satisfaction but can become distressing when it’s hard to stop, especially when done in private to avoid judgment.

Real-life example: Alone at home, you catch yourself repeatedly picking at your nose while watching TV, feeling both comforted and frustrated by the habit.

Reflection: Do you notice this happening more often when you’re alone, bored, or feeling anxious?

10. Trichodaganomania (Hair Chewing)

What it is: Trichodaganomania refers to the compulsion to chew on hair that is still attached to the body. This behavior often overlaps with hair pulling but focuses specifically on the chewing or nibbling action. It may serve as a soothing ritual during moments of stress, focus, or emotional discomfort.

Real-life example: You’re working on a project, and without realizing it, you begin chewing on the ends of your hair, finding the sensation grounding or comforting.

Reflection: Do you notice yourself reaching for your hair when you’re feeling restless, anxious, or needing to focus?

11. Trichophagia (Hair Eating)

What it is: Trichophagia is when an individual not only pulls out their hair but also has the urge to chew or swallow it. This can lead to serious medical complications like trichobezoars (hairballs in the stomach). This behavior may occur as an extension of hair pulling and can feel deeply distressing to those experiencing it.

Real-life example: After pulling out a strand of hair, you feel compelled to place it in your mouth or swallow it, even though part of you feels uncomfortable about doing so.

Reflection: Have you felt distressed or ashamed after eating pulled hair, or worried about the health risks associated with this behavior?

12. Trichotemnomania (Hair Shaving/Plucking)

What it is: Trichotemnomania is characterized by the compulsion to shave, pluck, or remove body hair excessively. While grooming is a typical part of self-care, this behavior goes beyond routine and becomes repetitive, often driven by a need for relief or control. This can result in irritation, skin damage, or feelings of distress if the behavior feels hard to control.

Real-life example: You find yourself shaving or plucking body hair far more frequently than needed, not because of appearance, but because it feels necessary to soothe an internal discomfort.

Reflection: Does shaving or plucking give you a temporary sense of relief, even if you later feel regretful or frustrated about it?

Why Knowing Your BFRB Type Can Be Empowering

It’s easy to fall into the trap of thinking, “I should just be able to stop.” But BFRBs are not about willpower or self-control. They are often automatic responses—ways your mind and body have learned to seek relief, soothe discomfort, or handle certain emotions.

When you begin to understand which type of BFRB you’re dealing with and why it might be showing up for you, something powerful happens: the shame starts to lift, and in its place comes curiosity and self-compassion.

Awareness doesn’t mean judgment—it means noticing. And noticing creates space for choice.

✨ Example: Instead of telling yourself, “I’m doing it again—I can’t believe I have no control,” you might begin to say, “I notice I’m doing this when I’m feeling stressed. What could I try instead?”

Knowing the type of BFRB you’re experiencing helps you:

• Recognize your triggers and patterns.

• Understand that the behavior serves a purpose (even if it’s not the most helpful one).

• Begin to explore healthier ways to meet the need behind the urge.

Remember, the goal isn’t perfection. It’s progress. It’s learning about yourself so that you can make gentle, informed decisions about how to care for your body and mind.

👉 If you’d like to keep these insights handy, download the free printable guide: Click here to get your freebie

If You’re Ready to Go Deeper, Here’s What Else Might Help

Sometimes just knowing the type of BFRB you’re experiencing is enough to spark new insights and gentle shifts. But if you’re ready to take the next step—to start building a toolkit of strategies for managing the urges and supporting yourself with care—there are additional resources that can help.

One great place to start? Learning practical, effective coping skills that meet the same needs your BFRB might be trying to soothe.

👉 Helpful next read: 100 Coping Skills for Skin Picking and Hair Pulling

This post offers a wide variety of coping strategies, broken down into categories like sensory, cognitive, emotional, and environmental tools—so you can find what works for you. Even if skin picking or hair pulling aren’t your specific BFRB, many of these ideas can be adapted across behaviors.

If you’re looking for a bit more structured support…

✨ Body-Focused Repetitive Behavior Worksheets for Skin Picking & Hair Pulling: You can find this supportive, step-by-step resource in our shop.

These worksheets are designed to help you:

• Track your patterns and triggers

• Explore the emotional needs behind your behaviors

• Practice replacement strategies

• Reflect on your progress with compassion and curiosity

The goal isn’t to “fix” you—it’s to offer practical tools that meet you where you are, with warmth and flexibility.

If you’re interested, you can find the product here: Body-Focused Repetitive Behavior Worksheets for Skin Picking & Hair Pulling

Gentle Observation: If no one has told you this yet—you are not broken. These behaviors aren’t flaws in your character. They are learned responses, often rooted in an attempt to care for yourself, even if they’ve shown up in ways that feel confusing or hard to manage.

Understanding the type of BFRB you’re experiencing is not about labeling yourself—it’s about learning your story more fully. It’s about seeing the patterns clearly enough that you can meet them with kindness instead of judgment.

Change doesn’t happen overnight. But every moment of awareness, every pause, every act of curiosity is a step forward. And each of those steps matters more than you might realize.

So if today, your only action is reading this post and thinking a little differently about your behavior—that’s enough. That’s something. And tomorrow, you might take another small step.

When you’re ready, remember: the printable guide is here for you whenever you need it. Click here to download the freebie

Jemma (Gentle Observations Team)

P.S. If you're a member of the Therapy Resource Library, remember—you already have access to the Body-Focused Repetitive Behavior Worksheets for Skin Picking & Hair Pulling inside your membership.

Not a member yet? You can learn more about the Therapy Resource Library and all the resources available to support your work here!